Pretty simple day:
7 Quest Bars
14 oz chicken breast
1 serving quick rice
2 chocolate chip cookies
2 Beck’s Lights
2300 calories
250g C
250g P
70g F
[quote]raven78 wrote:
In.
Awesome vid of your daughter on the prowler. Made me smile.
How long is your artifical grass prowler run in the basement? (I presume you use it primarily for prowler work?)
Super impressive on the rings there too.[/quote]
Thanks for dropping in. Yeah, those videos are pretty old now…she’s working on her jump rope skills now!
That prowler track was probably about 20 meters or so. Very short, I don’t use it much anymore. I do bring the Prowler out for the grass in the summer, though.
The rings are in the garage…also dormant for the winter but I’ll be hanging on those quite a bit now that the weather is warming up. I’ve been absolutely crushing the pullup bar, so I’m looking forward to seeing how the rings feel again. I use them quite a bit for TRX type work for chest, traps, and rear delts.
4/8 OFF
4/9 Arms and Shoulders
4/10 OFF
4/11 Arms and Shoulders
4/12 Arms and Shoulders
4/13 Arms and Shoulders
4/14 Arms and Shoulders
193 pounds, feeling great, looking solid.
I’ve got another trip coming up next week where there could possibly be a “Beach Reveal”. I can’t remember where I read that term, but I like it. I’ll be nailing, and I mean NAILING, my macros this week.
LOL at this log and its name changing. I was scrolling through my posts in my hub, and saw this thread title and couldn’t for the life of me remember ever commenting in it. Then I saw who started the thread, it all made sense.
Thats a hell of a training split you got going on there.
[quote]Lonnie123 wrote:
LOL at this log and its name changing. I was scrolling through my posts in my hub, and saw this thread title and couldn’t for the life of me remember ever commenting in it. Then I saw who started the thread, it all made sense.
Thats a hell of a training split you got going on there.[/quote]
Well, I got an LOL, so mission accomplished.
Thanks for dropping in, Lonnie. I follow your log and continue to admire your consistency and drive.
As for the split…I may have simplified things just a bit. I mean, I did do lots of rope jumping in there, and plenty of chest and back. But mostly arms and shoulders.
Thread name change to ignite the masses. Gold!
[quote]raven78 wrote:
Thread name change to ignite the masses. Gold![/quote]
Taking a page from the T-Nation marketing playbook!
Monday
Nailed it.
2350 C
280g C
217g P
74g F
2500mg sodium
100g Fiber
Meal 1
3 Quest Bars
half scoop MAG-10
Meal 2
Baked Potato
Dried Figs
1 tbsp coconut oil
24g Chocolate PB2
Meal 3
1 Quest Bar
1 Fage Fat Free Greek Yogurt
1 serving Fiber One cereal
13 cocoa almonds
Meal 4
6 ounces Purdue Baked Chicken Cutlets
2 ounces whole wheat pasta
1 Beck’s Light
Meal 5
2 scoops Metabolic Drive
4 oz skim milk
10 cocoa almonds
Training - Upper Body and Abs 60 minutes, 575 calories burned
bicep curls
tricep extensions
smith machine front, lateral raises
smith machine drop and catch curls
smith machine simulated high pull and high catch
DB lateral, front, rear delt raises, holds, and pulse reps
d roy raise swing and squeeze
most of the above movements were also done on cables
ab rocker ab work - enough sets to start cramping up a little bit
I’m forgetting some stuff, I’m sure.
Nothing is done for reps or sets, so pretty much just constantly moving through those movements throughout the hour. Most stuff done one-hand at a time until I nibble on fatigue, and then switch hands.
Pull-ups and some very badass super slow super strict pistol squats. And some yoga hand balance type moves. And some rope jumping.
Tuesday AM Training - 90 minutes - LEGS
My elbow was a little sore this morning, so I figured it was probably time for my bi-weekly leg session.
Leg Extensions - 6 x 100
Leg Curls - 4 x 80
Abs - 4 x 200
Jump rope - 2 x 5 minutes
(All numbers are approximate…I don’t really count reps anymore)
The goal of this session was pretty simple: glycogen turnover. Empty what is full. Fill what is empty.
Weight this morning was 192.8.
I might have expected a bigger decrease on the scale, but I’m phasing out Quest bars this week and replacing them with real carbs. It’s actually a nice effect…filling out and drying up at the same time.
A few quest bars a day - not a problem. A shitload in one day is not even a problem. But a shitload for a week will cause this cumulative bloating and spilling over effect. It’s not fat gain, so I don’t think it’s a real progress killer. But it’s not comfortable, either.
To speed up the process, I’m also making an effort to cluster my eating into something that resembles four meals. Recently, I’ve been eating pretty much constantly. So now I’m NOT delaying breakfast so I can spread things out a bit more. Generally, I’m shooting for 4 meals. The first three, I try to hit 100g combined P+C and 15g fat. For dinner, 200/30.
Tuesday
Nailed it. Again.
2831 Calories
322g C
292g P
69g F
Wednesday - 190.2 lbs
^That’s over a two-pound drop from a weight I seemed to be holding onto for a while. At a high carb level. Hmmm.
I have some theories, but whatever…it doesn’t change the plan for the week. Stay. On. Target.
Training
Last night, I had my first session of the season on my rings in the garage.
Like everything else, my use of the rings is evolving. I really like to use them as a second session, using mostly TRX-style movements with my feet on the ground. It’s a nice way to add some tension stimulus on the muscles and joints without creating much trauma or need for recovery.
Wednesday Training - 50 minutes, 600 calories burned
INTENSE jump rope circuits - 3 x 4 minutes (randomly spaced throughout workout)
Arms and Shoulders
Abs
Pullups
Pistols
Holy shit, this was probably the strongest I’ve ever felt in my life on those pull-ups and pistols. It was amazing. I felt like I weighed about 15 pounds less than yesterday.
Only explanation is that I have been backing down the intensity a little bit lately, so maybe this was just a day where I turned the corner from over-reaching to over-compensation. Whatever the explanation, I was a BEAST today.
I did an unbelievably slow and strict pistol squat and felt strong even at my usual weak points. On my twitch/freeze rep upper body DB work, I felt like a fucking Jaeger. I seriously felt like hydraulic. Bring on the Kaijus!
[photo]39955[/photo]
It’s official.
My daughter has inherited the logging gene.
My dad kept a workout log and drank shakes made with milk, honey, and raw eggs. He did boxing workouts in the basement, even though he never had the slightest intention of fighting.
I keep a workout log and also do some pretty strange shit in the basement.
Now it’s been passed on again. I better do everything I can to make sure my daughter can at least afford a house with a big unfinished basement some day.
Wednesday
Crushed it.
2800 calories
316g C
260g P
64g F
Thursday - 191.2 lbs
Training - Chest: 60 minutes, 650 calories burned
I haven’t done barbell bench in forever - I’ve probably done 6 total reps in the past 2 years or so.
Today I threw 250 on there just to see how it felt and it flew up pretty easily. Not sure how many I could have done, but it was nice to really feel complete ownership over that weight, especially since I have done zero heavy chest work.
The rest of the workout consisted of high-rep partials and special techniques to get as much pump and stimulation as I could.
I did a pretty wicked mechanical drop-set with flies. It ended with a struggle to just do a regular DB press 20lb dumbbells.
I like to pre-pump with the “d roy” movement (cross-chest DB swing, hold, squeeze, repeat). The key is using the other arm to help the working arm stretch fully across the chest, and THEN squeeze and hold.
I’m taking Farenheit in the morning these days and Carbolin 19 + Seven in the evening. It seems to work pretty fast…I always notice that my delts look really “dry” and pumped when I use these supplements…hard to describe, but these things really do seem to have that “hardening” effect.
I used to have an issue with Yohimbe, but I think maybe I just finally got used to it. I now seem to be enjoying the appetite-suppressing effects without the jittery/racing heart sensation.
Man, that’s adorable… I didn’t know there was a “logging” gene! At least not outside of Canada. Badda-bing!
[quote]kgildner wrote:
Man, that’s adorable… I didn’t know there was a “logging” gene! At least not outside of Canada. Badda-bing![/quote]
Ha, yeah - I thought of that kind of logging too when I was writing that.
Thursday
Nailed it.
2900 Calories
388g C
188g P
78g F
Friday
191.2 lbs
Training - 50 minutes, 550 calories burned
jump rope - 2 songs
drop-and-catch curls on the Smith Machine - shitloads of reps
twitch-rep DB curls - mind-numbing number of reps
abs - enough to connect and stimulate
I also did a ton of stretching today. Playing tennis tonight, so I wanted to activate some pathways ahead of time.
I can’t believe it, but I’m actually looking on the flat side these days, even with a pretty high carb intake. It’s not a flat flat, but more of a dry and solid flat. I still got a great pump this morning, but it was like my skin was fucking shrink wrapped around my arm and shoulder. The veins in my abs are starting to crawl a little bit higher each day.
I didn’t realize it, but I guess the Spring Break binge really did disrupt things a bit more than I thought (in terms of continued leaning out progress).
I realize it now because just this morning, I’m starting to see that outline of the lower abs again, which I was just starting to get to before that trip a few weeks ago.
Will “chasing lower abs” hinder my gains? Maybe, I don’t know. I don’t really care, because my abs are going to look pretty fucking sick.
If your definition of “gains” is Having Lower Abs… Than you have no choice BUT to chase them.
Getting closer by the hour it seems.
LOW. FAT. DIET.
Who woulda thought.
Im sure you have answered this before, but how do you track the cal’s burned in your workouts?
Hey Lonnie,
Heart rate monitor.
Friday - Nailed
Saturday - Nailed
Daily Averages so far this week
2920 calories
355g C
230g P
67g F
Saturday training - 90 minutes - 750 calories burned - lats and traps with some arms and shoulders
This session started off slow with plenty of stretching and bouncing around.
I was a little bit sore from playing two hours of hard court tennis last night.
The tennis was awesome. Kick serve was kicking like a mule and forehand was heavy. Plenty of therapeutic overheads.
May is usually the time of year I start shifting away from lifting and start playing tons of tennis and golf.
Not this year.
Just. Keep. Lifting.
Closing Thought.
The poor Easter Bunny.
His ulna extends beyond his humerus instead of meeting it the way ours does at the elbow joint.
Therefore, he can get pretty strong at tricep cable push-downs, but he is incapable of doing dumbbell kickbacks.
Think about that for a second.
No dumbbell kickbacks. Ever.
I don’t care if he has unlimited access to Peeps and Cadbury Eggs. I would never want to be the Easter Bunny.